Upper East Side

Warm up

2 rounds:
10 banded TYI
10 DB plank pull throughs
10 no pushup burpees
5/side thoracic extensions

Olympic lifting – Power snatch

Every 2 min for 6 rounds:
3 hang power snatches from below the knee
65-70%

Aerobic capacity

Every 6 min for 4 rounds, each for time:
20/16 cal row
12 burpees to plate
12 ring dips / pushups
12 alternating renegade rows
20/16 cal row
— rest the remainder of the interval

EVF360

Part A
4 rounds for load and quality:
12 DB KB RDL
6 DB windmills per side
50 ft. per side banded single KB overhead carry

Part B
Every 6 min for 4 rounds, each for time:
20/16 cal row
12 burpees to plate
12 ring dips / pushups
12 alternating renegade rows
20/16 cal row
— rest the remainder of the interval